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Forget new year's resolutions! Throughout January Gillian Russell and the Personal Best team are focusing on trying new things and filling our lives with more of what's good for us so we can squeeze out some of the bad habits...

Trying new things requires confidence to even start so is being confident something you either have or you don't ... or is it something we can actually learn? Consultant psychiatrist and author of The Chimp Paradox Prof Steve Peters explains the difference between confidence, self-belief and self-respect, how we can all find a healthy confidence level in our lives and why too much confidence may be problematic.

Mountaineer and explorer Craig Mathieson explains why he set up The Polar Academy and the extent to which the training and expeditions help to instil confidence in the teenagers who take part.

School pupil Arran Goddard talks about what he got out of last year's expedition to the Arctic and how much his own confidence has grown as a result.

Simon Preston meets pupils from Lochgelly High School in Fife who are currently working towards this year's Arctic expedition and hears how their confidence is changing already during their months of training together.